Endurance run

I did two runs today, the first with my nine year old son. He has got a cross country run for the Cubs in a few weeks so he wants to do some training. I was impressed with him because the rain was lashing down and he still wanted to go. We did a bit of walk two lamp posts run two lamp posts then two laps of the park about 3k overall, we had fun. I do not normally run on the grass it made a good change, I think I will incorporate some off road running into my training.
I went out running this evening nothing spectacular did 40 min at about 156 bpm. I felt like I was going a bit faster,  but I did a different route so it was hard to judge the speed.
I am reading through training programs to see which one to follow. Joe Beer's training guide in 220 Triathlon looks a good front runner because it is quite varied, so I would imagine it should not get boring quickly. I will decide over the weekend.

Interval run training

I had a go at some interval run training yesterday. I started with a 10 min warm up run at 155 bpm followed by running about 300m at 180 to 185 bpm then another 300m slow jog recovery. I repeated this for about 20 min and then a 5 min warm down run. My calf muscles were tight after so I did plenty of stretching and filled the bath with cold water and dangled my legs in (Im not brave enough to get right in it yet). I read in Mens Health magazine that tap water temperature was as good as an ice bath. I do not know if it helped but Im going to stick with it to test it if my muscles are sore.

Still 250m swim

Second swim training today went a bit better than the first, Still only 250 metres but I felt a bit more streamlined today, but not much. My heart was pounding out my chest. I think I am trying to go too fast but with poor technique it is very hard work. I cant seem to keep my body straight my legs are sinking then my head comes up. I found a swimming DVD to watch. It is an Eight week swim program by Dan Bullock a former national elite swimmer and Swim For Tri founder. The DVD came with 220 Triathlon magazine. Ill be watching this tonight and hopefully see what I am doing wrong and how to fix it. 

First swim

Today was my first swim session. I did 250 metres and felt like my lungs were going to explode. I think this was down to poor breathing technique and body position in the water making my stroke innefficeint. I was annoyed because I thought I would have been better. So with my angry head on I went in the gym and did some weights. I upped the weight and sacrificed a bit of technique. Tonight I am going to watch some swim training videos on youtube and go again on monday. I am going to spend the next 2 weeks in the pool just to get ready for triathlon training.

Endurance run

I did a long run today 40 minutes at 150 bpm. Its not that long I know, but I felt refreshed after finishing. I have fixed my bike now so I think I will take it out for a test ride tomorrow.

Triathlon training nerves

With my triathlon training due to start in two weeks I am already nervous about my fitness levels. I have been away the last two weeks and done no training apart from lifting burgers and pints. I went to the gym this morning to get some motivation back. I did bench press, squats, bent over row, upright row tricep extensions bicep curls cable rotations and hanging leg raise. All 3 sets of 12 reps followed by 15min bike trying to keep cadence around 90rpm then 5 min run. I feel ok my back is a bit tight. I think I am going to do Some heavy bike and run interval sessions over the next two weeks to try and bring my fitness up.